Tag

Metabolic Conditioning

LIFT: Back Squat – 3 x 5 WOD: 21-15-9 Suitcase Deadlift @ 32/24 kg Burpees Ring rows

SKILL: 500m Row for time WOD: AMRAP in 9 6 Thruster @ 105/75 24 double under’s 9 thruster 27 double under’s 12 thruster 30 double...

LIFT: Clean & Jerk – 7 x 1 WOD: 10 Rounds 5 Ring dips 10 Wall Ball @ 20/14 1 suicide sprint

LIFT: Front Squat – 5 x 2 WOD: 500m Row 40 Ball slams @ 20/15 30 Slingshots @ 16/12 kg 20 T2B 10 sprawls

SKILL: Max Height Box Jump WOD: 30 Burpees 30 Clean & Jerk @ 135/95 30 Burpees

LIFT: Bench Press – 3 x 5 @ 80% 5RM WOD: Teams of 3 – 1 person works at a time 100 pull ups 120...

LIFT: Back Squat – 3 x 5 @ 80% 5RM WOD: Partner’s complete 8 Rounds A) 25/15 Cal Assault Bike B) Shuttle Run – for...

SKILL: Atlas stone technique – follow with 2 min AMRAP Stone to Shoulder WOD: 5 min AMRAP Row for Calories 5 min AMRAP Push press...

LIFT: Clean & jerk – 7 x 1 @ 85% 1RM WOD: Partner’s complete 3 Rounds each Partner A) 100m Farmer Carry Partner B) AMRAP...

LIFT: Front Squat – 5 x 2 @ 85% 1RM WOD: “Stone Grace” 30 Cleans for time *EMOM 5 burpees